Sisters In Sobriety Sonia Kahlon and Kathleen Killen

In this episode of "Sisters in Sobriety," Sonia and Kathleen continue their insightful discussion on mindfulness and its vital role in the recovery process. Today, they delve deeper into practical mindfulness techniques and guide listeners through a mindful meditation practice designed to foster grounding and mindful decision-making.
Expect a comprehensive exploration of mindfulness, addressing key questions such as: How can mindfulness be effectively integrated into daily life? What are common challenges in starting a mindfulness practice? How can group settings enhance the practice of mindfulness in recovery? These questions set the stage for a rich discussion filled with practical advice and personal experiences.
Kathleen and will educate listeners on several mindfulness concepts, including the "SOBER" meditation technique, urge surfing, and grounding exercises. She will also discuss the importance of starting small and gradually building a mindfulness routine. Key terms such as "mindfulness," "grounding techniques," and "urge surfing" will be thoroughly explored.
Sonia shares how the guided meditation has transformed her understanding of mindfulness. She discusses the challenges she faced with traditional silent meditation and how Kathleen's guidance has provided the support she needed to stay focused and present.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.
Highlights:[00:01:13] - Kathleen begins guiding listeners through a meditation practice.
[00:02:43] - Kathleen introduces the SOBER meditation technique.
[00:03:02] - The first step: Stop, pause, and take a deep breath.
[00:03:25] - The second step: Observe thoughts and feelings without judgment.
[00:04:19] - Observing physical sensations and surroundings.
[00:05:00] - The third step: Breathe deeply and slowly to calm the mind.
[00:05:14] - The fourth step: Expand awareness to include all observations.
[00:06:00] - The fifth step: Respond mindfully to the situation or set an intention.
[00:07:08] - Sonia shares how guided meditation was helpful for her.
[00:08:21] - Kathleen addresses common misconceptions about mindfulness.
[00:09:15] - Discussing the benefits of group mindfulness sessions in recovery.
[00:10:25] - Kathleen explains common challenges when starting mindfulness practices in sobriety.
[00:11:43] - Kathleen emphasizes starting small with mindfulness practices.
[00:12:10] - Techniques like urge surfing are explained.
[00:13:26] - Discussing the importance of grounding techniques.
[00:14:22] - Best practices for mindfulness when feeling overwhelmed or in a crisis.

Links
Sisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSonia's EverBlume WebsiteSonia’s EverBlume InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s Instagram

In this episode of Sisters in Sobriety, Sonia tackles the timely topic of staying sober while on vacation. She dives deep into how to keep your recovery journey strong, even when you are sipping mocktails poolside. Whether you're facing social gatherings, airport temptations, or hotel happy hours, Sonia will help you pack your bags with tools and confidence for your next trip.
Throughout this episode, she'll answer some key questions like: How can you handle social events that often involve alcohol? What strategies can you employ to stay strong in airports and hotels where alcohol is readily available? How do you communicate your sobriety needs to travel companions? With practical advice and relatable insights, this episode is packed with tips on how to manage common triggers and stay sober during your travels.
Listeners will learn how to identify and avoid triggers in various vacation settings, the importance of planning and setting boundaries with travel companions, and engaging in sober-friendly activities. Sonia emphasizes the benefits of staying engaged in activities that do not involve alcohol, helping you to appreciate your vacation spot better and maintain your sobriety.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.
Highlights: 
[00:01:15] - Listener Question: Jill from Houston asks about staying sober at an all-inclusive resort.
[00:01:38] - Temptations on Vacation: Discussion on the various temptations one might face while on vacation.
[00:02:00] - Common Triggers: Exploring common settings where triggers for drinking might appear.
[00:02:20] - Social Gatherings: Tips on managing social gatherings that involve alcohol.
[00:02:41] - Airports: How to handle the stress and accessibility of alcohol in airports.
[00:03:00] - Hotels: Managing the availability of alcohol in hotels and during happy hours.
[00:03:04] - Planning Ahead: Importance of having a plan for social situations where alcohol is present.
[00:03:21] - Sober-Friendly Destinations: Choosing vacation spots that support sobriety.
[00:03:39] - Travel Companions: The importance of traveling with supportive people.
[00:04:01] - Engaging in Sober Activities: Planning activities that don't involve alcohol to stay engaged.
[00:04:21] - Mental Preparation: Preparing mentally for the presence of alcohol in airports.
[00:04:35] - Alternative Relaxation Spots: Finding quieter zones in airports to avoid bars and lounges.
[00:04:57] - Alcohol-Free Accommodations: Requesting alcohol-free rooms in hotels.
[00:05:16] - Avoiding Happy Hour: Planning activities during happy hour times to avoid temptation.
[00:05:39] - Communicating Sobriety: Tips on explaining your sobriety to travel companions.
[00:06:14] - Setting Boundaries: Importance of setting and maintaining boundaries with companions.
[00:07:00] - Sober Activities: Ideas for engaging in sober activities while on vacation.
[00:08:00] - Overcoming FOMO: Strategies to handle the fear of missing out when others are drinking.
[00:10:25] - Enhanced Engagement: Benefits of engaging fully with your environment while staying sober.
[00:11:51] - Playing the Tape Forward: A technique to visualize the consequences of drinking.
Links
Sisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSonia's EverBlume WebsiteSonia’s EverBlume InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s Instagram

In this episode of "Sisters in Sobriety," Sonia and Kathleen explore the transformative power of mindfulness in the recovery journey. They will delve into how mindfulness can help manage stress, recognize triggers, and cultivate a sense of peace and stability, all of which are crucial for long-term sobriety.
Join the discussion as Sonia and Kathleen unpack the concept of mindfulness. What does mindfulness really mean? How can it be integrated into daily life and recovery efforts? They will answer these questions and more, providing valuable insights into emotional regulation, improving focus, and fostering a deeper connection with your inner self. 
Listeners will learn about the key principles of mindfulness and its significant impact on both physical and mental health. The episode will cover how mindfulness helps in recognizing triggers, managing stressors, and creating a calming effect. Non-judgmental awareness, present moment focus, and mindfulness techniques for managing cravings and emotional triggers will be discussed. 
Kathleen shares her personal journey with mindfulness, from her initial intimidation to integrating it into her daily life through yoga and meditation. Her story highlights how mindfulness has helped her manage ADHD, anxiety, and depression, providing a relatable and inspiring example of its benefits. Tune in to hear more about how mindfulness has transformed her life and can potentially transform yours too.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.
Highlights:
[00:01:06] - Kathleen talks about the importance of mindfulness and her excitement for the topic.
[00:01:33] - Sonia shares a personal story about running for the first time in years and the impact on her physically.
[00:02:07] - Discussion on the concept of mindfulness and its relevance in a fast-paced world.
[00:02:27] - Kathleen outlines the key principles of mindfulness and its benefits in recovery.
[00:03:00] - Kathleen introduces Jon Kabat-Zinn and his definition of mindfulness.
[00:04:14] - Sonia shares her initial struggles with understanding and practicing mindfulness.
[00:05:02] - Kathleen defines mindfulness in her own words as being fully present in the here and now.
[00:05:21] - Kathleen talks about integrating mindfulness into her life through yoga.
[00:06:47] - Kathleen shares her experience with meditation during her yoga teacher training in Mexico.
[00:08:00] - Discussion on how mindfulness helps manage stress and recognize triggers in recovery.
[00:08:46] - Kathleen explains the physical and mental benefits of mindfulness for those recovering from addiction.
[00:10:07] - Sonia and Kathleen discuss the impact of mindfulness on anxiety and how it helps manage emotional triggers.
[00:11:36] - Kathleen explains how mindfulness allows for mindful choices rather than impulsive reactions to triggers.
[00:12:47] - Kathleen describes the process of observing cravings and urges like waves, emphasizing the temporary nature of these feelings.
[00:14:41] - Sonia talks about her personal experience with cravings and how they typically last about 20 minutes.
[00:16:38] - Discussion on the stages of recovery where mindfulness is especially beneficial, particularly in early sobriety.
[00:18:59] - Kathleen shares how mindfulness reduces symptoms of anxiety and depression by focusing on the present moment.
[00:19:58] - Sonia and Kathleen discuss integrating mindfulness with other forms of therapy and treatment.
[00:25:25] - Kathleen talks about her participation in a mindfulness-based cognitive therapy group and the positive impact of mindfulness research.
Links
Sisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSonia's EverBlume WebsiteSonia’s EverBlume InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s Insta

In this episode of Sisters in Sobriety, Sonia and Kathleen explore the multifaceted world of recovery support, diving deep into the roles of one-on-one coaching, sober companions, and group support systems. They are joined by Alida Flannery. Alida is the Founder of Epiphany Recovery Inc., an organization that provides Recovery Coaching, Companioning, and Case Management services to individuals who are struggling with substance use and disordered eating. She is a Certified Addiction Recovery Coach and Companion, who completed her Intervention training with Earl Hightower in 2018, and has previously worked for several in-patient treatment centres across Canada. Alida is the Co-Founder of SOULBRIETY, a sober collective for women offering retreats, events, and group workshops to those who are sober-curious, sober-exploring and sober-serious. She also works with Amazing Grace Canada, a charity whose mission is to bring recovery to families and communities affected by addiction in developing nations.
Throughout the episode, listeners will hear a broad discussion on the different paths to successful recovery. Key questions include: What is the role of a sober companion in the recovery process? How does one tailor recovery support to meet individual needs? What are some common misconceptions about sober companionship? These questions are dissected, offering a thorough understanding of the nuances involved in each recovery pathway.
Listeners will gain valuable knowledge on the educational aspects of recovery support, such as the importance of a safe transition from rehab to home, the challenges of maintaining sobriety in a familiar environment, and the need for personalized recovery plans.
Alida shares her own experiences and stories from her work as a sober companion. She reveals the small yet significant victories in recovery, such as a client successfully setting boundaries or enjoying a sober weekend with family. These stories underscore the emotional and transformative journey of recovery, making the episode relatable and inspiring.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks, and resources.
Highlights:[00:01:08] – Alida explains the public perception of sober companionship, mentioning its association with the rich and famous.
[00:01:27] – Alida describes the role of a sober companion, providing support throughout the day.
[00:02:00] – Alida talks about the challenges of returning home from rehab and the importance of having a sober companion during this transition.
[00:03:06] – Discussion on the need to navigate interpersonal relationships and daily challenges after rehab.
[00:03:45] – Alida elaborates on providing support for those who can't leave their lives for extended treatment, such as single parents.
[00:04:22] – Kathleen asks how Alida tailors her companionship to individual clients, and Alida explains her intuitive approach.
[00:05:18] – Alida talks about receiving briefings from families or treatment centers and the importance of the right fit for effective companionship.
[00:07:06] – Alida emphasizes observing and understanding the client's daily routines and interpersonal interactions.
[00:08:00] – Kathleen inquires about common misconceptions of sober companionship, and Alida addresses these.
[00:09:34] – Alida clarifies her role as a motivator, cheerleader, problem solver, and advocate, not a housekeeper or chef.
[00:10:17] – Discussion on the importance of the recovery doing the work themselves for successful outcomes.
[00:12:08] – Alida shares her personal commitment to protecting her own recovery fiercely.
[00:13:14] – Sonia asks Alida to describe a typical day as a sober companion, and Alida explains the variability in her daily routines.
[00:15:17] – Alida highlights the importance of establishing a new recovery routine and lifestyle at home.
[00:17:49] – Alida discusses

In today's episode of Sisters in Sobriety, Sonia and Kathleen are excited to welcome Alida Flannery, a passionate advocate for sobriety and the founder of Epiphany Recovery. Alida brings her unique experience as both a sober companion and recovery coach to the conversation, sharing her inspiring journey from addiction to aiding others on their paths to sobriety. Stay tuned as Sonia and Kathleen delve into Alida's multifaceted approach to recovery.
Alida is the Founder of Epiphany Recovery Inc., an organization that provides Recovery Coaching, Companioning, and Case Management services to individuals who are struggling with substance use and disordered eating. She is a Certified Addiction Recovery Coach and Companion, who completed her Intervention training with Earl Hightower in 2018, and has previously worked for several in-patient treatment centres across Canada. Alida is the Co-Founder of SOULBRIETY, a sober collective for women offering retreats, events, and group workshops to those who are sober-curious, sober-exploring and sober-serious. She also works with Amazing Grace Canada, a charity whose mission is to bring recovery to families and communities affected by addiction in developing nations.
This episode will explore various paths to recovery, including one-on-one coaching, sober companionship, and the benefits of group support. Alida will address key questions like: What are the unique challenges and benefits of each recovery approach? How can someone determine the best recovery path for their individual needs? These discussions will be enriched with Alida's personal insights and experiences, providing a comprehensive look at addiction recovery.
Listeners can expect to gain a deeper understanding of the recovery process, including practical strategies for managing triggers and maintaining sobriety in real-world scenarios. Alida will discuss the importance of creating a supportive environment and how tailored recovery plans can significantly enhance the success of one's sobriety journey. 
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks, and resources.
Highlights[00:03:10] - Alida's role as a sober companion is explained, highlighting her commitment to 24/7 support for her clients.
[00:04:18] - Alida joins the conversation, expressing her gratitude for being part of the podcast.
[00:04:33] - Alida shares her personal journey with addiction and the impact of hitting a profound emotional and physical bottom.
[00:06:44] - Discussion about the pivotal moments that lead to seeking change and the universal nature of pain in the journey to recovery.
[00:07:26] - Alida speaks about the challenges she faced in recovery, particularly the overhaul of her lifestyle centered around substance use.
[00:08:39] - The concept of 'rewiring behaviors' in sobriety is explored, discussing the difficulties of adapting to a sober life.
[00:10:05] - The personal story continues with Alida discussing how recovery coaching and sober companionship work in practical scenarios.
[00:11:57] - Alida discusses the inspiration behind starting Epiphany Recovery, linking her experiences in the corporate and philanthropic worlds.
[00:13:49] - Alida recounts her early experiences as a COVID coach during the pandemic, aiding clients in isolation.
[00:15:20] - Sonia and Alida discuss the integration of personal recovery experiences into coaching methods, stressing authenticity and relatability.
[00:17:15] - The conversation shifts to the importance of not using personal sobriety metrics as a standard for others' recovery.
[00:18:12] - Alida and Kathleen discuss misconceptions about addiction, like not having a DUI meaning you don't have a problem.
[00:20:11] - The discussion touches on the personal lows and the concept of 'slipping faster than lowering standards' in addiction.
[00:22:04] - Alida explains the brain science behind addiction, particularl

Today, we're addressing a common concern among our listeners—navigating the temptations of summer while maintaining sobriety. This episode is dedicated to answering questions from you, our listeners, about dealing with the triggers that come with warm weather and social gatherings.
Understanding and Managing TriggersOur listener SP from Houston shares her anxiety about summer being a trigger to drink. We start by acknowledging that feeling anxious about seasonal changes is normal and discusses strategies for managing these feelings. Sonia emphasizes the importance of recognizing triggers and preparing mentally, akin to packing sunscreen to protect your skin, to maintain sobriety during challenging situations.
Proactive Planning for Social EventsSonia shares practical tips for planning ahead when attending social gatherings. Suggestions include:
Bringing a tasty non-alcoholic drink or a sober-friendly friend to help navigate through drinking pressures.Setting personal boundaries and declining invitations that might jeopardize your recovery.Establishing a support plan with your sober circle to stay strong during tougher times.Setting Boundaries
Understanding when to say no and how to communicate your needs is crucial. The episode covers how to set boundaries effectively:
Being honest with yourself and others about your limits.Offering alternatives to typical alcohol-centered activities.Preparing responses for uncomfortable situations to ease pressure.Establishing New Traditions
Sonia encourages listeners to create new, sober-friendly traditions that focus on connection and fun without alcohol. Some ideas include:
Morning hikes, sober picnics, group workouts, craft nights, and exploring new recipes.Hosting game or movie nights where the focus remains on fun, not drinks.Keeping Non-Alcoholic Options Handy
The importance of having non-alcoholic beverages available is discussed, with suggestions on how to incorporate them into various social settings effectively.
Feeling nervous about seasonal changes is normal but manageable with the right tools and support. She encourages all listeners to embrace the summer with confidence, knowing they are equipped to enjoy it sober and strong.
Links
Sisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSonia's EverBlume WebsiteSonia’s EverBlume InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s Instagram